Thai · dinner
Gaeng Pa (Thai Jungle Curry with Chicken)
Video by Pailin's Kitchen on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.
A light, coconut-free Thai curry broth packed with beans, baby corn, eggplant and herbs: about 20 g protein and under 300 kcal a serve before rice.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Make the quick paste: pound the green chillies fine, add the fingerroot and lemongrass and pound to a fine paste, then mix in the red curry paste. 1:42
- Heat the oil in a heavy pot over medium heat and fry the paste about 2 minutes until very aromatic. Add the chicken and toss to coat. 3:58
- Pour in the unsalted chicken stock and simmer gently about 15 minutes until the chicken is fork tender. Season with the palm sugar and fish sauce. 5:26
- Add the long beans, baby corn, Thai eggplant, young peppercorns and lime leaves and simmer a few minutes until the eggplant is just tender. 9:06
- Turn off the heat and stir in the bell pepper or spur chilli and the basil, then the ground toasted rice just before serving. Taste, adjust the fish sauce and serve with jasmine rice. 12:06
Tip. It is meant to be fiercely spicy; use fewer green chillies or remove their seeds for less heat. Chinese broccoli, zucchini or mushrooms can stand in for the traditional vegetables.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 21%
- Protein 30%
- Fat 49%
Low carb: under 26% of the energy is from carbs.
One serve has about 51% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High44%
0.7 g a serve, mostly from neutral oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High40%
48 µg a serve, mostly from holy basil leaves (32%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High31%
17 µg a serve, mostly from chicken thigh fillets (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High27%
24 mg a serve, mostly from red bell pepper (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High26%
0.4 mg a serve, mostly from chicken thigh fillets (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc Source19%
2.1 mg a serve, mostly from chicken thigh fillets (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 Source17%
0.4 µg a serve, mostly from chicken thigh fillets (94%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Magnesium Source14%
58 mg a serve, mostly from chicken thigh fillets (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source14%
2 mg a serve, mostly from neutral oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source13%
2.4 mg a serve, mostly from chicken thigh fillets (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source11%
520 mg a serve, mostly from chicken thigh fillets (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source11%
43 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Vitamin A8%
70 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium4%
55 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0.1 µg a serve, mostly from chicken thigh fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.